Name: Playbook - AJ Hotchkins - Cardiovascular + Mobility Workout
Uploaded: 2023-08-11T16:43:53.554Z
Duration: 40 min
Description: Cardiovascular + Mobility Workout

Great workout! Forgot how much fun sprints are 💪🏻

Shane

Today’s workout will start with lower body mobility + strength work (3 Rounds Total)

We will move into a cardiovascular endurance workout 4 exercises / 2 Rounds each set for a total of 2 sets! Push yourself! 

Short and cadenced workout - Great for combat sport athletes / cardio athletes / Regular athletic people who want to get stronger + more mobile and burn some calories!

Warming up with some full body strength, Balance, & strengthening warmup! 

Incorporate this into your daily workout routine!

- Rollout balancing on PVC pipe 
- Down back (10 yards each)
- Use feet to balance / Should feel mobility / Soft tissue work on feet
- Use wall if necessary

PVC Pipe Foot Series (Rollouts)

- Perform 10 RDLS on PVC pipe 
- Use wall if necessary 
- Challenge your balance and your posture

PVC Pipe Foot Series (RDLS)

- Balancing on PVC pipe 
- Perform 10 RDLS 
- Use wall if necessary - Balance
- Focus on challenging your balance and posture

PVC Pipe Foot Series (OH Squat)

- From lying on your back 
- Rock yourself up / tuck your foot and perform a single leg squat
- From single leg standing position perform a single leg RDL 
- Sit back into a single leg squat! 
- 5 Each Leg

Rocking Single Leg Squat + RDL

- From sitting position with your back pressed against the wall
- Seesaw shoulders press into the wall and start to walk yourself up
- Use the rotation Of shoulder and press through legs!
- Use heaviest medicine ball or sand bag as possible

Med Ball Wall Stand Ups

- From a 90/90 position 
- KB locked out above head
- Push yourself into a thrusted position 
- Rotate into 90/90 on opposite side
- 5 Each side

Kettlebell 90/90 Thrust

Mobility + Strength Warmup:

Sprint at 60% of your max effort for :20 seconds

- Focus on keeping hips “In” and cycling legs through while maintaining your 60%

A1: SPRINT HOLD (:20 SECS)

- Start with medicine ball in both hands against chest (neutral position)
- Raise medicine ball up + get triple extended
- Use power from hips + core to slam the medicine ball into the ground / end in a bent knee squat position. 
- Practice proper squaring mechanics when picking the medicine ball back up.

A2: MED BALL SLAMS

Your grip should be on FIRE!

- sledge hammer slams + notice how I’m exploding and getting triple extension through my hips! 

- 20 seconds! Push yourself! Let’s get it!

A3: Sledge Slams

- Using two large DBs
- Perform as many kick throughs as possible given the :20 seconds 
- If not able to get legs through due to fatigue as you see (I’m fatigued) Hold a plank!

A4: DB Kick Througha

Cardiovascular + Mobility Workout

Ryan

Combat Cardio Workout

Love the diversity of the exercises. 
70 min won't do it, was on for almost 3 hours 🫣😅🦾🦿🔥😁

Ragna Hafliðadóttir

Full Body Combat Training

Lower Body Pull Workout

Lower Body Pull Workout (Combat)

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Owen

Gabrio Lima

Full Body Workout (Functional)

Goshhdayummm whoaaa. Them post workout endorphins hittin right. 🔥 fire workout coach

Jaime

It was good work. I had to modify some of the exercises due to the equipment I didn’t have.

Achilles

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Full Body Workout (Strength + Pull)

Great workout had to modify some exercises due to my limited equipment but bad ass workout 
Let’s get this money !!!

Cardiovascular + Mobility Workout

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